7 Foods That Can Make Diarrhea Worse (And What To Eat Instead)

Dealing with an upset stomach is one of the most uncomfortable and exhausting experiences you can have.

When you have diarrhea, your entire body can feel drained, and even the thought of eating may make you feel uneasy.

You might be tempted to skip meals altogether to give your digestive system a break, but your body actually needs fluids and nutrients to recover.

The key to feeling better is choosing foods that are gentle on your stomach while avoiding those that can make your symptoms worse.

Many people unintentionally prolong their diarrhea by choosing the wrong foods or drinks while trying to recover.

When your digestive system is irritated, it becomes much more sensitive, and foods that are normally part of a healthy diet can suddenly worsen your symptoms.

Understanding how different foods affect your digestive system can help you make better choices during recovery.

By knowing what to avoid and what to eat instead, you can reduce discomfort, support your gut as it heals, and get back to your normal routine sooner.

Why Some Foods Make Diarrhea Worse

To understand why certain foods make diarrhea worse, it helps to know what happens inside your digestive system.

Normally, your large intestine absorbs water from the food you eat, leaving behind solid waste.

However, when your digestive tract is irritated by a virus, bacteria, food poisoning, or another cause of diarrhea, your intestines become inflamed.

As a result, they absorb less water than usual, and the muscles in your digestive tract begin contracting more quickly.

This causes food and waste to move through your body too fast, resulting in loose, watery stools.

Eating foods that are difficult to digest can make this process even worse. Some foods draw more water into your intestines, making your stools even looser.

Others stimulate your digestive tract, causing it to contract more often and leading to stomach cramps or more frequent trips to the bathroom.

Choosing bland, easy-to-digest foods gives your digestive system a chance to rest while your intestines recover. It can also help reduce irritation and make your symptoms easier to manage until you feel better.

7 Foods That Can Make Diarrhea Worse

1. Spicy foods

Spicy foods may add flavor to your meals, but they can make diarrhea worse when your digestive system is already irritated.

Many spicy dishes contain a natural compound called capsaicin, which gives chili peppers their heat.

Capsaicin can irritate the lining of your digestive tract, making stomach pain, burning, and cramps feel even worse.

Spicy foods can also stimulate your digestive system, causing food to move through your intestines more quickly. This may lead to more frequent bowel movements and increased discomfort.

Instead of reaching for hot sauce, salsa, or spicy curry, stick to bland foods while you recover.

Plain white rice, dry toast, and plain crackers are gentle on your digestive system and are less likely to make your symptoms worse.

2. Dairy products

Dairy products such as milk, cheese, ice cream, and even some yogurts can be difficult to digest when you have diarrhea.

Even if you normally tolerate dairy well, diarrhea can temporarily reduce your body’s ability to digest lactose, the natural sugar found in milk. This condition is known as secondary lactose intolerance.

When lactose isn’t fully digested, it passes into the large intestine, where it ferments. This can cause gas, bloating, stomach cramps, and even more diarrhea.

While you’re recovering, it’s best to choose alternatives that are easier on your digestive system.

Clear chicken or vegetable broth is a good option because it provides fluids and electrolytes without putting extra strain on your intestines.

3. High-fiber foods

High-fiber foods such as whole wheat bread, beans, broccoli, and many raw vegetables are normally an important part of a healthy diet.

However, they may not be the best choice while you’re recovering from diarrhea.

Insoluble fiber, which is found in many whole grains and vegetables, adds bulk to your stool and speeds up the movement of food through your digestive tract.

While that’s helpful when your digestive system is working normally, it can make diarrhea worse by increasing bowel movements and stomach cramps.

Instead, choose low-fiber foods such as white rice, white pasta, cream of wheat, or baked potatoes without the skin until your symptoms improve.

4. Certain fruits

Fruit is full of vitamins and nutrients, but some fruits can worsen diarrhea because they contain large amounts of fructose, a natural sugar that can be difficult to absorb when your digestive system is inflamed.

Fruits such as apples, pears, peaches, cherries, and especially prunes contain sorbitol, a natural sugar alcohol that can worsen diarrhea in some people by drawing more water into the intestines.

That doesn’t mean you have to avoid fruit completely. Bananas are one of the best choices because they contain pectin, a type of soluble fiber that helps absorb excess water in the intestines and may help firm up loose stools.

5. Fried and fatty foods

Fried and fatty foods, including French fries, fried chicken, burgers, and pastries, can be difficult to digest, especially when your digestive system is already under stress.

Fat takes longer to digest than carbohydrates or protein, so eating greasy foods may place extra strain on your digestive system.

In some people, fatty foods can stimulate the digestive tract and make diarrhea or stomach cramps worse.

Instead, choose lean protein sources such as baked chicken without the skin, soft-boiled eggs, or steamed fish prepared with little or no added fat.

6. Sugary foods and drinks

Sugary foods and drinks, including candy, cookies, soda, and many fruit juices, can make diarrhea worse.

Large amounts of sugar pull extra water into the intestines, which can result in looser, more watery stools.

Although sports drinks are often marketed as hydration beverages, many contain more sugar than your digestive system can comfortably handle during an episode of diarrhea.

Oral rehydration solutions are usually a better choice because they contain the right balance of water, electrolytes, and glucose to help your body replace lost fluids.

If you don’t have an oral rehydration solution, plain water or clear broth can also help keep you hydrated.

7. Caffeinated drinks

Caffeinated drinks such as coffee, energy drinks, and black tea can irritate your digestive system when you have diarrhea.

Caffeine stimulates the muscles in your digestive tract, causing food and waste to move through your intestines more quickly. This can lead to more frequent bowel movements and worsen stomach cramps.

Caffeine may also increase fluid loss in some people, making it even more important to replace the fluids lost through diarrhea.

Instead, choose caffeine-free drinks such as water, clear broth, or herbal teas like chamomile or peppermint.

These beverages are gentler on your digestive system and can help you stay hydrated while you recover.

What To Eat When You Have Diarrhea

When you have diarrhea, your goal is to choose foods that are easy to digest and gentle on your stomach.

Bland, low-fiber foods give your digestive system a chance to rest while replacing some of the nutrients and energy your body has lost.

Choosing the right foods can also help make your stools firmer and reduce discomfort as your digestive tract recovers.

Bananas

Bananas are one of the best foods to eat when you have diarrhea. They contain pectin, a type of soluble fiber that absorbs excess water in the intestines and may help make loose stools firmer.

Because bananas are soft and easy to digest, they are less likely to irritate your digestive system while it heals.

Bananas are also rich in potassium, an important electrolyte your body loses through diarrhea.

Replacing potassium helps support normal muscle and nerve function and can make you feel more energized as you recover.

White rice

Plain white rice is another excellent choice because it is low in fiber and easy to digest.

Unlike brown rice, which contains more fiber and can be harder on an irritated digestive system, white rice is gentler on your stomach during recovery.

The starch in white rice may also help make stools firmer while providing your body with a simple source of energy.

For the best results, eat your rice plain or with a little clear broth. Avoid adding butter, cream, rich sauces, or spicy seasonings until your symptoms improve.

Applesauce

Applesauce is a good option when you want something light with a little natural sweetness.

Cooking apples softens their fiber, making applesauce much easier to digest than raw apples.

Like bananas, applesauce contains pectin, which may help absorb excess water in the intestines and improve stool consistency.

Choose unsweetened applesauce whenever possible, as added sugars can sometimes make diarrhea worse.

Plain toast

Plain toast made with white bread is another gentle food that is easy on your digestive system.

Because white bread contains less fiber than whole-grain bread, it is less likely to stimulate your intestines while you’re recovering.

Toast also provides simple carbohydrates that give your body energy when you don’t feel like eating much.

Eat it plain, and wait until your symptoms improve before adding butter, jam, peanut butter, or other rich toppings.

Plain crackers

Plain crackers, especially saltine crackers, have long been a popular choice for people with upset stomachs.

They are bland, low in fiber, and easy to digest, making them a good snack when your appetite is low.

Saltine crackers also contain sodium, one of the electrolytes your body loses through diarrhea.

Eating a few plain crackers throughout the day can help replace some of that sodium while giving you a simple source of carbohydrates.

Just be sure to eat them in small amounts and drink plenty of fluids to stay hydrated.

Boiled potatoes

Boiled white potatoes are a comforting food that’s easy on your digestive system while providing your body with energy.

They are naturally rich in starch and potassium, an important electrolyte that can be lost through diarrhea.

For the best results, peel the white potatoes before cooking, as the skins contain insoluble fiber that may irritate an already sensitive digestive system.

Boil or steam the potatoes until they are soft, then mash them with a small pinch of salt. Avoid adding butter, cream, or cheese until your stomach has fully recovered.

Oatmeal

Oatmeal can also be a good choice during recovery when prepared properly. Quick oats or rolled oats are usually easier to digest than steel-cut oats because they cook faster and have a softer texture.

Oats contain a type of soluble fiber called beta-glucan, which forms a gel-like consistency in the digestive tract. This may help absorb excess water and make stools firmer.

Prepare your oatmeal with water instead of milk, and avoid adding sugar, cream, or rich toppings while your symptoms persist.

Plain cooked chicken

Plain cooked chicken is an excellent source of lean protein that is gentle on your digestive system.

As your appetite returns, it can help you meet your protein needs without adding extra fat that may worsen your symptoms.

Choose boneless, skinless chicken breast and cook it by boiling, poaching, baking, or steaming. Skip heavy seasonings, butter, creamy sauces, and spicy marinades.

A small pinch of salt is usually enough to add flavor without irritating your stomach.

Eggs

Eggs are another nutritious food that is usually easy to digest. They provide high-quality protein along with vitamins and minerals that support your body’s recovery.

When you have diarrhea, prepare eggs by boiling, poaching, or scrambling them with little or no added fat. Avoid frying them in butter or oil, as greasy foods can make your symptoms worse.

Clear broth and soups

Clear broths and soups made from chicken, beef, or vegetables are among the best foods to have when you’re recovering from diarrhea.

One of the biggest concerns during diarrhea is dehydration because your body loses both fluids and electrolytes with each loose bowel movement.

Health organizations recommend replacing lost fluids and electrolytes as soon as possible to help prevent dehydration.

Clear broth helps replace some of those lost fluids while providing sodium and other electrolytes your body needs.

It’s also easy to digest and can be a comforting option when you don’t feel ready to eat solid foods.

Once you start feeling better, you can gradually add soft foods like rice, potatoes, or chicken to your soup.

When To See A Doctor

Most cases of diarrhea improve within a few days with plenty of fluids, rest, and a bland diet.

However, sometimes diarrhea can be a sign of a more serious illness that requires medical attention.

Adults should contact a healthcare provider if diarrhea lasts longer than three days without improving, or if the symptoms become more severe instead of getting better.

You should also seek medical care right away if you develop a high fever, severe abdominal or rectal pain, or notice blood in your stool or black, tarry stools.

It’s equally important to watch for signs of dehydration, including extreme thirst, a very dry mouth, little or no urination, dark-colored urine, severe dizziness, or confusion.

These symptoms may mean your body has lost too much fluid and needs prompt medical treatment.

Conclusion

Dealing with diarrhea can be uncomfortable and exhausting, but the right food and drinks can make a big difference in how you feel.

Recovery isn’t about skipping meals or waiting for your symptoms to disappear on their own.

It’s about giving your digestive system the support it needs by choosing foods that are gentle on your stomach and avoiding those that can make your symptoms worse.

Swapping greasy foods, dairy, sugary drinks, and other common triggers for bland options like white rice, ripe bananas, plain toast, and clear broth can help your digestive system recover more comfortably.

At the same time, staying well hydrated is just as important because diarrhea causes your body to lose both fluids and electrolytes.

As you recover, be patient with your body and ease back into your normal diet gradually. If your symptoms become severe, last longer than expected, or you notice signs of dehydration, don’t hesitate to seek medical advice.

With plenty of rest, fluids, and the right foods, most people start feeling much better within a few days.

Frequently Asked Questions

1. Can bananas help with diarrhea?

Yes. Bananas are one of the best foods to eat when you have diarrhea because they are soft, easy to digest, and rich in pectin, a type of soluble fiber that helps absorb excess water in the intestines. 

2. Are eggs okay to eat when you have diarrhea?

Yes, eggs are usually safe to eat when you have diarrhea as long as they are prepared plainly.

Boiled, poached, or lightly scrambled eggs provide high-quality protein that’s easy to digest and can help support your recovery. Avoid frying them in butter or oil until your symptoms improve.

3. Is yogurt good or bad for diarrhea?

It depends. Some people find that plain yogurt with live and active cultures helps restore healthy gut bacteria after diarrhea.

However, others may develop temporary lactose intolerance, making dairy products harder to digest. If yogurt seems to make your symptoms worse, wait until you’ve recovered before eating it again.

4. What drinks should you avoid when you have diarrhea?

It’s best to avoid alcoholic drinks, caffeinated beverages like coffee and energy drinks, and sugary drinks such as soda and many fruit juices.

These drinks can irritate your digestive system, worsen diarrhea, or make it harder to stay hydrated. Instead, choose water, clear broth, or an oral rehydration solution to replace lost fluids.

5. How long should you eat bland foods?

Continue eating bland, easy-to-digest foods until your diarrhea has improved and you’re able to eat comfortably again.

Once your symptoms begin to settle, gradually reintroduce your usual foods over the next day or two. Start with small portions, and add richer or higher-fiber foods slowly to avoid upsetting your stomach again.

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